Our bodies are designed to move throughout our day, but we all know that many people spend hours and hours sitting, whether for work or school.
The average adult spends 9 to 10 hours a day sitting, and it's so counterproductive that a 30- to 60-minute workout can't counteract the effects of a daily sedentary lifestyle.
Research shows that if we are in a sedentary state for a long time, and you get up suddenly, a series of changes occur in your body.
Fun fact:
For example, within the first 80 seconds of standing up, the muscular and cellular systems that process blood sugar are activated. This is because we carry our own weight. They are responsible for delivering the necessary fuel to our cells. If this process is done regularly, it reduces the risk of diabetes and obesity.
At the molecular level, our bodies were designed to be active and moving throughout the day. When we stop moving for long periods of time, it's like telling our bodies it's time to shut down and prepare for death. A sedentary lifestyle isn't designed for our bodies, which is why it has so many detrimental effects on our health.
What happens if we sit for many hours?
Organ Damage
- Heart: When you sit, blood flows more slowly and muscles burn less fat, making it easier for fatty acids to clog your heart. For example, research published in the Journal of the American College of Cardiology showed that women who sit for 10 or more hours a day may have a significantly higher risk of developing heart disease than those who sit for five hours or less.
- Pancreas: Your body's ability to respond to insulin increases after a day of excessive sitting, causing your pancreas to produce greater amounts. This could result in diabetes. Research published in Diabetologia found that people who were sedentary for longer periods of time were twice as likely to have diabetes or heart disease compared to those who sat less. Sitting for more than eight hours a day has also been linked to a 90 percent increased risk of type 2 diabetes.
- Colon Cancer: Excessive sitting may increase your risk of colon, breast, and endometrial cancer. The mechanism is not known for sure, but it could be due to excess insulin production, which stimulates cell growth, or the fact that regular movement increases antioxidants in your body that could potentially eliminate cancer-causing free radicals. Results presented at the 2015 Active Working Summit also found that sitting increases:
- Lung cancer in 54 percent
- Uterine cancer in 66 percent
- Colon cancer in 30 percent
Posture Problems
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Tense Neck and Shoulders: It's common to keep your neck and head forward while working at a computer or holding a phone to your ear. This can lead to cervical vertebrae strains along with permanent imbalances, which can cause neck tension and shoulder and back pain.
- Back Problems: Sitting puts more pressure on the spine than standing, and the toll on your back health is even worse if you're hunched over a computer. An estimated 40 percent of people with back pain have spent long hours each day in front of a computer.
Muscle Degeneration
Standing requires you to tense your abdominal muscles, which are not used when sitting, ultimately leading to weak abs.
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Hip Problems: Your hips also suffer from prolonged sitting, causing them to become narrower and limiting their range of motion because they rarely extend. In older adults, decreased hip mobility is a leading cause of falls. Sitting also does nothing for your glutes, which can weaken, affecting your stability and the power of your steps when walking and jumping.
Leg Problems
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Varicose veins: Sitting causes poor circulation in the legs, which can lead to swollen ankles, varicose veins, and blood clots known as deep vein thrombosis (DVT).
- Weak bones: Walking, running, and participating in other weight-bearing activities lead to stronger, denser bones. Lack of activity can lead to weak bones and even osteoporosis.
Exercising, even if it's just a light daily walk or getting up from your chair during the day to walk around your home, is very beneficial for your muscles, organs, and overall health.
Posture, both while sleeping and during the day, is another important factor, especially nowadays, when many people spend several hours sitting.
Below we leave you an interesting seminar on the subject: SECRETS ABOUT POSTURE AND PHYSIOTHERAPY THAT YOU SHOULD KNOW: EXCLUSIVE WEBINAR WITH LETICIA CASTAÑEDA
